Pigeon Pea Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Pigeon Pea Rice
270 min.
12
284kcal

Suggestions

Ingredients

  • tablespoons achiote/annatto seeds 
  •  bay leaves 
  • teaspoon cayenne pepper 
  • pound goya pigeon peas dried rinsed
  •  garlic cloves minced unpeeled
  •  bell pepper diced green cored
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  •  juice of lime juiced
  • cups rice long-grain
  • tablespoon salt 
  • cup vegetable oil 
  • quarts water 
  • medium onion diced white

Equipment

  • frying pan
  • oven
  • pot
  • dutch oven

Directions

  1. Put the pigeon peas, bay leaves, and garlic in a large pot, cover with 3 quarts of cold water, and place over medium heat. Cover and cook the beans until tender, about 1 1/2 hours. Check the water periodically; add more, if necessary, to keep the peas covered.
  2. Drain the pigeon peas and reserve 4 cups of the cooking liquid.
  3. Preheat the oven to 375 degrees F.
  4. Coat a large Dutch oven or other ovenproof pot with the achiote oil and place over medium heat. When the oil begins to smoke, add the onion, minced garlic, and peppers. Cook, stirring, for 10 minutes, until the vegetables have softened, without letting them brown. Stir in the cumin, coriander, and cayenne.
  5. Mix in the rice and stir.
  6. Add the reserved pigeon peas cooking liquid and stir.
  7. Add the peas, salt and lime juice. Top with a lid and place into the oven. Continue to cook until the liquid is evaporated, about 20 to 30 minutes, until the rice is tender and the liquid is absorbed.
  8. To make the achiote oil, pour the oil and achiote seeds in a pot or skillet. Cook over medium-low heat for 5 to 10 minutes; the oil will be reddish-orange from the achiote. Strain the oil and discard the achiote seeds.

Nutrition Facts

Calories284kcal
Protein15.02%
Fat14.25%
Carbs70.73%

Properties

Glycemic Index
13.77
Glycemic Load
15.19
Inflammation Score
-6
Nutrition Score
14.17173910141%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.47mg
Isorhamnetin
0.46mg
Kaempferol
0.07mg
Myricetin
0.02mg
Quercetin
2.11mg

Nutrients percent of daily need

Calories:284.18kcal
14.21%
Fat:4.53g
6.97%
Saturated Fat:0.76g
4.72%
Carbohydrates:50.6g
16.87%
Net Carbohydrates:44.03g
16.01%
Sugar:0.74g
0.82%
Cholesterol:0mg
0%
Sodium:602.49mg
26.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.75g
21.5%
Manganese:1.07mg
53.67%
Folate:178.09µg
44.52%
Fiber:6.57g
26.28%
Copper:0.52mg
26.2%
Magnesium:83.13mg
20.78%
Vitamin B1:0.28mg
18.64%
Phosphorus:183.12mg
18.31%
Potassium:609mg
17.4%
Iron:2.47mg
13.71%
Vitamin C:9.98mg
12.09%
Selenium:8.05µg
11.5%
Vitamin B6:0.21mg
10.62%
Zinc:1.47mg
9.8%
Vitamin B3:1.71mg
8.55%
Vitamin B5:0.82mg
8.23%
Calcium:74.13mg
7.41%
Vitamin K:7.66µg
7.3%
Vitamin B2:0.1mg
5.62%
Vitamin E:0.43mg
2.88%
Vitamin A:121.83IU
2.44%